WOD / Blog
06 January 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds for Time (18 Minute Time Cap) 500/450 Meter Row 15 Floor Press (135/95)(95/65) Stimulus/Focus: Push hard on the row! Floor press should be done in […]
05 January 2026
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Set Up to Workout! WOD: 12 Days of Christmas 1 – Wall Walk 2 – KB Swings (1.5/1)(1/25#) 3 – Pull Ups 4 – Wall Balls (20/14)(14/10) 5 – HRPUs 6 – Slam Balls (30/20)(20/15) 7 – Ab Mat Sit Ups 8 – G20 (45/25)(25/15) 9 […]
02 January 2026
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: The CrossFit Total Back Squat Shoulder Press Deadlift Stimulus/Focus: Spend 15 minutes finding a 1 rep max in each of these movements for a new CrossFit Total score Cool Down: Athlete’s Choice
01 January 2026
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift High Pull 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Add result WOD: Fight Gone Bad 3 Rounds For Total Reps in 17 minutes.1 minute Wall Ball Shots (20/14 lb)1 minute Sumo Deadlift High-Pulls (75/55 lb)1 minute Box Jumps (20 in)1 minute Push Press (75/55 […]
31 December 2025
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: New Year’s Eve WOD For Time Complete 25 Reps for Each of the Following 20 Movements. No time cap! Happy New Year’s Eve! *Ring Rows *Goblet Squats (1.5/1)(1/25#) *Toes to Bar *Ground to Overhead (45/25)(25/15) *Ring Dips *Wall Balls (20/14)(14/10) *Ab Mat Sit Ups *DB Thrusters (50/35)(35/20) […]
30 December 2025
Warm-up: Coach’s Choice Strength/Skill: Front Rack Lunge 10 x 10 x 10 x 10 x 10 Stimulus/Focus: Start with the naked bar. Get AHAP. Lift on a 2-minute clock. Add result WOD: For Time (16 Minute Time Cap) 500-400-300-200-100 Meter Run 25-20-15-10-5 Deadlift (155/105)(105/70) Stimulus/Focus: Push hard on the run. Complete the deadlifts in quick […]